Contributed Photo / Dr. Harsha ShanthaQ: This time of year I find it difficult to get good sleep. There’s so much going on, so much to do, and it seems like sleep just doesn’t come. What can I do to help myself get the rest I need?
A: The holiday season, while it’s filled with joy and fun, is also stressful. We put extra stress on ourselves to create a great holiday for our friends and family. Additionally, we tend to eat more rich foods and consume more alcohol, both of which can impact sleep. All of this can create a damaging pattern and interfere with sleep, which in turn interferes with your health and well-being.
There are some things you can do to help your sleep patterns, though:
* Try relaxation techniques such as meditation or prayer. A breathing exercise of counting your breaths and increasing the time between exhalations activates the part of your central nervous system that relaxes you.
* Banish stress with exercise. Exercise at least an hour before bedtime helps your body process its stress chemicals.
* Forget tossing and turning. If you’re having trouble falling asleep, don’t toss and turn in bed. Get up and do something relaxing like reading, listening to relaxing music or journaling.
* Avoid using electronics before bed. This includes devices you may read books on. The blue light emitted by devices tells your brain it’s time to wake up. Stop using devices about an hour before bedtime to allow your brain to relax.
* Try to stick to routine. If you’re traveling or attending a lot of social events around this time of year, it’s important to try to stay close to your normal sleep routine. It can be difficult to do, but give it your best try.
If you find you’re still having difficulty sleeping, you may want to talk to your physician about it. Don’t suffer with sleep issues long-term, as they have a negative impact on so many aspects of your health.
– Harsha Shantha, M.D., Parkridge Medical Group Specialty; Chattanooga-Hamilton County Medical Society member